The Top 9 Diabetes Nutrition Myths

From everydayhealth.com

If you have type 1 or type 2 diabetes, you’ve probably heard a lot of conflicting advice about the best way to eat. And it certainly doesn’t help when your family, acquaintances, and even social media bombard you with their own tips and warnings.

The doctors, nutritionists, and educators who treat diabetes have heard it all — and they can help you debunk the top diabetes nutrition myths and parse fact from fiction.

                                                                                                                  iStock

1. Sugar-Free Foods Don’t Spike Blood Sugar

If you’re trying to avoid sugar, it may make sense to reach for sugar-free versions of certain foods instead. Foods labelled “sugar-free” contain a maximum of 0.5 grams (g) of sugar per serving. But a sugar-free food doesn’t necessarily lack carbohydrates.

“Sugar-free foods may not have added sugars, but they may still have other forms of carbohydrates that may increase blood sugar,” says Deena Adimoolam, MD, a New York City–based spokesperson for the Endocrine Society.

And while sugar-free artificial sweeteners probably won’t spike your blood sugar, their long-term health impact on people with diabetes remains an area of ongoing research.

2. A Gluten-Free Diet Is Healthier

Gluten is a protein present in certain grains, such as wheat. People with type 1 diabetes are at a higher risk for celiac disease, an autoimmune condition in which eating gluten can lead to intestinal damage. For people with celiac disease, following a gluten-free diet is critical.

But going gluten-free isn’t necessarily a healthier option for everyone else. Gluten-free doesn’t mean carbohydrate-free, since gluten-free products often contain ingredients like corn or rice instead of wheat or other sources of gluten. They may even have more sugar than the original, gluten-containing versions.

“Many gluten-free foods have carbohydrates and can still raise blood sugar,” says Dr. Adimoolam.

3. You Need a Special Diet

There isn’t a single one-size-fits-all diet for diabetes management. In fact, there are many eating plans that can work.

“While diet plays an important role in diabetes management, there isn’t one eating pattern for diabetes management,” says Toby Smithson, RDN, CDCES, a certified diabetes care and education specialist in South Carolina and the senior manager of nutrition and wellness at the American Diabetes Association. “There are several eating pattern options to fit with people’s individual needs.”

While plenty of evidence suggests that eating patterns like the Mediterranean diet or the Dietary Approaches to Stop Hypertension (DASH) diet are good for people with diabetes, you don’t need to follow a trend or adhere to a strict eating structure as long as you’re consistently prioritizing healthy foods like non-starchy vegetables and lean protein sources. Meal plans should also consider carbohydrates and how they affect blood sugar.

Your diet should fit your lifestyle, not the other way around. “The eating plan should consider cultural backgrounds, personal preferences, other health conditions they may have, and elements like costs of food, living situations, and access to healthy foods,” says Smithson. 

4. Fruit Is Bad for You

Smithson says it’s a common myth that people with diabetes shouldn’t eat fruit because it has too much sugar. In truth, fruit is a source of quality carbohydrates that’s also rich in vitamins and other nutrients, she says.

“Fruit is an important part of our diet for essential vitamins and antioxidants,” says Adimoolam. One meta-analysis even suggests that eating fruit could have a positive impact on fasting blood sugar.

With that said, fruit does have carbohydrates, so limiting your fruit intake could help keep your blood sugar under control.

Smithson advises choosing fruits that are higher in fibre, like raspberries, blackberries, pears, or kiwi. Adimoolam says people with diabetes can incorporate fruit into their diet and soften blood sugar spikes by pairing it with a healthy fat or protein source. 

5. You Have to Cut Carbs

“It’s true that foods high in carbohydrates have the biggest impact on blood glucose (blood sugar) compared with foods high in protein and fat,” says Smithson. “[But] carbs offer an important fuel source for your body and brain. Also, many quality carbs [serve as] a source of fiber, which is helpful with gut health and blunts rises in blood glucose post-meal.”

When making carbohydrate choices, consider whole grain options and maximize your fibre intake. “Quality carbs are those in vegetables, beans, lentils, fruit, milk, yogurt, and whole grains,” says Smithson. “They break down slowly and have key nutrients like fibre, protein, vitamins, and minerals.”

Adimoolam says people with diabetes also need to understand how certain carbohydrates impact their blood sugar. “Learn how to balance simple and complex carbohydrates to avoid blood sugar spikes,” she adds.

6. Sugar Is the Most Important Ingredient to Consider

Sugar is a major carbohydrate source, but it’s not the only one.

“Sugar is a carbohydrate component,” says Smithson. “It’s more accurate to say people with diabetes need to manage their intake of total grams of carbohydrates.” So when you’re perusing nutrition labels at the grocery store, look at total carbohydrates (or net carbs) as well as sugar content.

All diabetes experts, of course, recommend minimizing your intake of sugar, especially added sugar, which is highly refined and lacks the nutritional value of natural sugars found in fruits or dairy products. But if you’re paying attention to your blood sugar levels, you may notice that a carb-heavy food like white pasta or white bread spikes your blood sugar just as quickly as a sugary one.

“I recommend that my patients with diabetes learn where sugars are in their diet, how these various sugars impact their blood sugar, and how to pair sugar with other foods to stabilize blood sugar better,” says Adimoolam.

7. Brown Sugar and Honey Don’t Raise Blood Sugar

It may be tempting to see brown sugar or honey as alternatives to white sugar. But they will still raise your blood sugar quickly.

“Brown sugar will still spike your blood sugar,” says Adimoolam. “A teaspoon of brown sugar has a similar carbohydrate amount to white sugar.”

Be equally cautious with supposedly healthier sugars such as maple syrup, coconut sugar, and agave syrup. These alternatives may seem more natural or healthy than refined white sugar, but that doesn’t necessarily mean they’re any better for blood sugar management.

There may be secondary benefits to eating natural sugars. Honey, for example, provides antioxidants and may help decrease inflammation in the body. But each tablespoon contains 17 g of carbohydrates.

8. Intermittent Fasting Is Always Great for People With Diabetes

Intermittent fasting alternates restricted windows for food consumption with periods of fasting, with lots of timing variations to consider. This method may benefit people with diabetes by supporting weight loss and blood sugar management efforts, but it’s not foolproof.

“Intermittent fasting may help some people with diabetes with blood sugar control, but it isn't for everyone,” says Adimoolam. “If [one’s] average carb intake throughout the day doesn’t change with intermittent fasting, then it may not help with glucose control.”

People with diabetes who want to try intermittent fasting should work with their doctors or a registered dietitian-nutritionist and monitor their blood sugar carefully. They may need to adjust their intermittent fasting plans based on their blood sugar levels. People with type 1 diabetes should be particularly cautious when fasting because of the risk of low blood sugar.

9. ‘Diabetes-Friendly’ Foods Are Healthier

Sometimes foods are marketed as “diabetes-friendly.” While it may be tempting to assume these options are preferable to other choices not labelled as such, the U.S. Food and Drug Administration doesn’t regulate this label. That means that foods with these labels may not have evidence to support their claims.

“[Foods labelled ‘diabetes friendly’] may not always be healthy and may still have carbohydrates,” says Adimoolam. “Many of these items are processed with many additives.”

Instead of relying on these labels, it’s better to look closely at a food’s nutrition facts and ingredients list.

The Takeaway

• Foods labelled "sugar-free," "gluten-free," or "diabetes-friendly" can still cause blood sugar spikes because they often contain high amounts of other carbohydrates.
• Carbs aren’t all off-limits: whole grains, legumes, vegetables, and fruit provide essential nutrients and fiber that can improve your long-term diabetes health.
• Refined sugar alternatives like honey, brown sugar, and agave syrup are still forms of sugar that contain similar carbohydrate counts to white sugar, thereby impacting blood glucose levels in a similar way.
• There’s no single diabetes diet, and while trends like intermittent fasting or Mediterranean eating can help provide structure or inspiration, your meal plans should be customized based on your culture, preferences, budget, and health goals.
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A doctor explained how many years it takes for prediabetes to become type 2 diabetes

From baku.ws

Prediabetes can progress to diabetes within a few years, specialists warn.

As reported by BAKU.WS with reference to "Gazeta.Ru," according to Russian endocrinologist Natalya Sevastyanova, a staff member of the Russian Gerontological Research and Clinical Center at Pirogov University, prediabetes can on average progress to diabetes mellitus within five to seven years.

Prediabetes is a disorder of carbohydrate metabolism in which blood glucose levels already exceed the norm but have not yet reached the diagnostic thresholds for diabetes mellitus. Medical professionals warn that this condition is considered a precursor to type 2 diabetes and requires special attention to one's health.

According to the specialist, even at the early stage of metabolic disorders, serious risks to the body can arise. These include an increased likelihood of cardiovascular diseases, elevated blood pressure, disrupted lipid metabolism, as well as complications typically associated with diabetes: damage to the retina, nerve endings, and kidneys.

The Russian expert notes that the danger of prediabetes lies primarily in its hidden course. Symptoms are often mild or entirely absent, yet elevated sugar levels are already gradually damaging blood vessels and the nervous system. This is precisely why many people learn about the problem accidentally — during routine medical check-ups or when measuring glucose levels with a glucometer.

Specialists classify people with excess weight and obesity, those who lead a sedentary lifestyle, and individuals over 40 years of age as being in the high-risk group. Medical professionals emphasize that timely diagnosis and lifestyle modifications can significantly reduce the likelihood of developing diabetes.

Experts also note that diagnostic criteria for prediabetes may vary across different countries and medical organizations. For example, the World Health Organization and the Russian Association of Endocrinologists place emphasis on the oral glucose tolerance test, whereas the American Diabetes Association uses a lower fasting glucose threshold — approximately 5.5 mmol/L. Some specialists consider glycated haemoglobin levels to be the most convenient indicator, as its measurement does not require any special preparation from the patient.

Medical professionals emphasize that the key preventive measures remain dietary changes, increased physical activity, and regular monitoring of health indicators.

https://baku.ws/en/this-is-interesting/a-doctor-explained-how-many-years-it-takes-for-prediabetes-to-become-diabetes 

Why Researchers Say Natural Light Is Important For Diabetes Prevention & Management

From mindbodygreen.com 

Over 37 million adults in the U.S. are living with diabetes, and that number is only expected to grow, making preventive approaches to managing blood sugar paramount for all of us.

Beyond the food we eat, what else can be done to prevent diabetes? And if you already have it, how can you better manage it? According to research presented at the European Association for the Study of Diabetes, natural light could play a role—here's what to know.

                                                                              Image by Alexey Kuzma / Stocksy

The connection between circadian rhythm and metabolic function

For this study, researchers wanted to look at the connection between natural light, the circadian rhythm, and metabolic function. To do so, they conducted a small study of older participants with Type 2 diabetes (average age was 70 years old), in which participants stayed in a research facility where light exposure, meals, and activity patterns were controlled.

For part of the study, they were exposed to artificial LED lighting, and in the other, natural daylight. In both lighting settings, the researchers looked at things like blood sugar levels, insulin production, body temperature, respiratory exchange ratio (which reveals whether fat or carbs are being used for energy), and more.

And based on the findings, it would appear that natural light reigns supreme when it comes to preventing diabetes. Namely, blood glucose levels were within the normal range for longer on days spent with natural light, compared to artificial lighting. Further, natural light saw a lower respiratory exchange rate in participants, meaning it was easier for the participants to burn carbs and fat for energy.

Of course, considering natural light is one of the best things you can get to regulate your circadian rhythm, the authors also note that the genes that control circadian rhythm were more active in natural light conditions than artificial ones.

The respiratory exchange ratio was lower during the daylight intervention than during the artificial light intervention, indicating that the participants found it easier to switch from using carbohydrate to fat as an energy source when exposed to natural light.

What to do about it

According to study co-author and Ph.D. candidate Ivo Habets, these findings suggest that exposure to natural light is not only beneficial to your metabolic health but could even help with the treatment and prevention of Type 2 diabetes and other metabolic conditions.

"The type of light you are exposed to matters for your metabolism. If you work in an office in almost no exposure to natural light, it will have an impact on your metabolism and your risk or control of Type 2 diabetes," Habets explains in a news release, adding, "So try to get as much daylight as possible, and ideally, get outdoors when you can."

The takeaway

While the researchers note that more research is needed to figure out just how much natural light we need to compensate for all the time spent in artificial lighting, opening up the blinds—or better, getting outside—is a pretty simple ask.

Not only can it help keep your circadian rhythm regulated, but according to this research, it could just help prevent and manage Type 2 diabetes.

https://www.mindbodygreen.com/articles/natural-light-may-help-control-blood-sugar-new-research-suggests

7 hours 18 mins may be optimal sleep length for avoiding type 2 diabetes precursor

From medicalxpress.com

Sleeping for 7 hours and 18 minutes every night may be the sweet spot for warding off the risk of insulin resistance—the precursor to type 2 diabetes—suggests a large observational study published in the open access journal BMJ Open Diabetes Research & Care. But weekend catch-up sleep is associated with a heightened risk of impaired glucose metabolism in those who sleep beyond the optimal threshold every night, the findings indicate.

Why sleep duration matters for diabetes

Previously published research shows that sleep duration is strongly associated with the risk of insulin resistance, diabetes, and related metabolic disorders, note the researchers. But it's not entirely clear what role weekend catch-up sleep might have, if any.

Estimated glucose disposal rate (eGDR) is considered a reliable surrogate for insulin resistance, they explain. The lower the eGDR (less than 6–7 mg/kg/min, for example), the greater the risk of insulin resistance; the higher the eGDR (more than 10 mg/kg/min, for example), the lower the risk.

The researchers therefore wanted to investigate the association between weekday sleep duration and eGDR and any moderating effect of weekend catch-up sleep, with a view to informing clinical practice for people with diabetes.

                                                                                           Credit: Unsplash/CC0 Public Domain

How the large survey was conducted

They included 23,475 participants, aged 20 to 80, from serial waves of the National Health and Nutrition Examination Survey (NHANES) between 2009 and 2023 in their analysis: 10,817 of them had available data on weekend sleep duration.

Weekend catch-up sleep was categorized as none; up to 1 hour; 1 to 2; and more than 2. The eGDR was calculated using a formula involving waist circumference, fasting blood glucose, and blood pressure.

The average eGDR among participants was 8.23, and on weekdays, they slept for an average of 7 hours and 30 minutes. Just over 48% of them reported catch-up sleep at the weekend. Those with weekend sleep data slept for an average of 8 hours at the weekend.

The sleep sweet spot and gender differences

Analysis of the data revealed an inverted U-shaped curve between sleep duration and eGDR, with a sweet spot of 7 hours and 18 minutes.

Below this threshold, getting more nightly sleep was associated with higher eGDR; above it, more nightly sleep was associated with a lower eGDR, particularly among women and those between the ages of 40 and 59.

Further statistical analysis showed that for those sleeping less than the optimal threshold during the week, 1–2 hours of weekend catch-up sleep was associated with higher eGDR compared with none.

But for those sleeping more than the optimal weekday sleep threshold, more than 2 hours of weekend catch-up sleep was associated with a lower eGDR after accounting for potentially influential factors, such as lifestyle, ethnicity, marital status, and educational attainment.

A complex two-way relationship with sleep

"Importantly, there appears to be a bidirectional relationship between sleep and metabolism. For instance, poor glycaemic status itself has been linked to a higher likelihood of both short and extended sleep durations, as well as sleep disorders," explain the researchers.

"This creates a potential vicious cycle wherein metabolic dysregulation disrupts normal sleep patterns, and the resultant abnormal sleep (including extended duration) further aggravates metabolic health."

This is an observational study, and as such, no firm conclusions can be drawn about cause and effect. And the researchers acknowledge that the study relied on self-reported data on sleep duration, and they couldn't rule out reverse causation whereby disrupted glucose metabolism may interfere with sleep rather than the other way round.

But they conclude, "These correlational findings suggest that sleep patterns, particularly weekend recovery sleep, may be relevant for metabolic regulation in diabetes and could inform considerations for health care professionals in managing patient care."

https://medicalxpress.com/news/2026-03-hours-mins-optimal-length-diabetes.html 

Understanding the link between diabetes and heart health

From uknow.uky.edu

LEXINGTON, Ky. (March 2, 2026) — Many individuals are surprised to learn that diabetes doesn’t just affect blood sugar; it also greatly increases the risk of developing heart disease. The good news is that there are many steps people can take to protect their hearts, and small changes truly can make a big difference. 

This heart-healthy diabetes resource is here to give you simple, useful advice to help you take care of both your heart and your body’s energy systems.

Heart disease is affected by many things, and some of them can be prevented or controlled. These include high blood pressure, being overweight, high cholesterol, smoking or vaping, diabetes, drinking too much alcohol and not getting enough exercise.

Acknowledging early warning signs is important. Symptoms that require immediate medical attention include chest pain or pressure, shortness of breath, dizziness or fainting, extreme fatigue, numbness or weakness on one side of the body, leg pain while walking, swelling in the legs, slow healing sores or difficulty breathing or speaking during activity. If any of these symptoms occur, seek care right away.

For those with diabetes, heart health deserves special attention. Diabetes more than doubles the risk of developing atherosclerosis, a condition caused by plaque build-up inside the arteries. According to the American College of Cardiology and the American Heart Association, a healthy blood pressure is defined as a systolic reading of 120-129 mmHg and a diastolic reading below 80 mmHg.

                                                                                   Chinnapong, iStock/Getty Images Plus

Lifestyle changes are some of the most effective tools for reducing cardiovascular risk. Adults are encouraged to aim for at least 150 minutes of moderate intensity aerobic activity each week. A heart healthy diet includes 8-10 daily servings of fruits and vegetables and limiting sodium intake to fewer than 2,300 mg per day. Foods rich in soluble fibre, such as beans, lentils, peas and oats, and heart healthy fats like olive or sunflower oil, help support healthy cholesterol levels. Controlling stress through counselling, mindfulness, movement or other techniques provides additional benefit.

Structured diabetes support can produce a meaningful difference. Diabetes self management education and support (DSMES) and medical nutrition therapy help individuals build skills for daily diabetes care. Many insurance plans cover DSMES when provided through accredited programs recognized by the American Diabetes Association or the Association of Diabetes Care & Education Specialists.

Taking charge of your heart health while managing diabetes doesn’t have to feel overwhelming. Small, consistent changes, paired with the right education and support, can bring about meaningful improvements in your long term health. We encourage you to partner with your health care team, ask questions and explore the resources available to you. Your heart matters. Every step you take toward healthier habits is a move toward a stronger future.

https://uknow.uky.edu/uk-healthcare/understanding-link-between-diabetes-and-heart-health 

Diabetes Prevention Tips From Parkland Health Experts

From dallasweekly.com

As American Diabetes Alert Day approaches on March 26, it's crucial to understand the seriousness of diabetes and its impact on our health 

Overview:

American Diabetes Alert Day is on March 26 and experts from Parkland Health are urging people to learn about the seriousness of diabetes and understand their personal risk. According to the 2022 Dallas County Community Health Needs Assessment, diabetes is one of the leading chronic diseases among Parkland patients. Type 2 diabetes, the most common form, develops when the body cannot use insulin properly. Some symptoms include frequent urination, increased thirst and hunger, losing weight without trying, fatigue, feeling irritable or moody, blurry vision, frequent UTIs or yeast infections. Fortunately, type 2 diabetes can often be prevented by making lifestyle changes including weight loss and regular physical activity.

Many people can feel overwhelmed trying to stay on top of their health but recognizing the
warning signs can help prevent a life-changing illness. American Diabetes Alert Day is March
26, and Parkland Health experts encourage the community to learn about the seriousness of
diabetes and understand personal risk.

According to the 2022 Dallas County Community Health Needs Assessment, diabetes is one of
the leading chronic diseases among Parkland patients. Diabetes affects how your body turns
blood sugar (glucose) into energy. There are two types of diabetes: type 1 and type 2.
Type 1 is an autoimmune disease. Type 2 diabetes – the most common form – develops when the
body cannot use insulin properly. At first, the pancreas produces extra insulin to compensate, but
over time it cannot keep blood sugar at normal levels.

                                                                                  Photo by Nataliya Vaitkevich

You may be at higher risk of developing type 2 diabetes if you are overweight, eating and
unhealthy diet, have high blood pressure or high cholesterol and do not exercise regularly.

Some symptoms of type 2 diabetes you should be aware of include:

• Frequent urination
• Increased thirst and hunger
• Losing weight without trying
• Fatigue
• Feeling irritable or moody
• Blurry vision
• Frequent urinary tract infections (UTIs) or yeast infections

Fortunately, type 2 diabetes can often be prevented if you are at risk or have prediabetes – a .
warning sign that your blood sugar levels are higher than normal but not yet in the diabetes
range. Making lifestyle changes including weight loss and regular physical activity can reduce
your risk.

If you think you may be at risk, take the 60-second risk assessment test and start on a path to a
healthier future. To learn more, visit www.parklanddiabetes.com/diabetes/whats-your-risk.

https://dallasweekly.com/2026/03/american-diabetes-alert-day/

Diabetes Food Hub: Beef and Mushroom Taco Bowl

From diabetesfoodhub.org

20 min prep time    25 min cook time    4 servings 

How to Make Beef and Mushroom Taco Bowl

This taco bowl features a hearty base of roasted white potatoes and fluffy cauliflower rice topped with savoury ground beef, mushrooms, and red bell peppers. Fresh lime juice and cilantro brighten every bite, while creamy avocado adds richness and balance. It’s a satisfying, veggie-packed, high-fibre twist on classic taco flavours that’s easy enough for weeknights and perfect for build-your-own bowls.

INGREDIENTS

white potatoes (about 2 medium, diced into 1/2-inch cubes)

12 oz

olive oil (divided)

1 tbsp

Kosher Salt

1/2 tsp

black pepper

1/4 tsp

4% extra lean ground beef

8 oz

mushrooms (finely chopped)

8 oz

red bell pepper (about 1 medium pepper, diced)

1 cup

chili powder

1 tsp

ground cumin

1 tsp

smoked paprika

1/2 tsp

garlic powder

1/4 tsp

onion powder

1/4 tsp

no-salt-added tomato sauce

1/2 cup

water

1/4 cup

cauliflower rice

2 cup

fresh lime juice (about 1 lime)

2 tbsp

fresh cilantro (chopped)

1/4 cup

cherry tomatoes (halved)

8 whole

avocado (sliced)

1 med

Step-By-Step Instructions:

1. Preheat the oven to 425 degrees F. Toss diced potatoes with 1 1/2 tsp olive oil, 1/4 tsp salt, and 1/8 tsp black pepper. Spread in a single layer on a baking sheet and roast for 20–25 minutes, stirring once halfway through, until tender and lightly browned.

2. In the same skillet, heat the remaining 1 1/2 tsp olive oil over medium heat. Add ground beef, chopped mushrooms, and diced red bell pepper. Cook for 8–10 minutes, breaking apart the beef, until meat is fully cooked and vegetables are tender.

3. Stir in chili powder, cumin, smoked paprika, garlic powder, onion powder, remaining 1/4 tsp salt, and 1/4 tsp black pepper. Cook for 1–2 minutes until fragrant. Add the tomato sauce and water and bring to a simmer. Bring to a boil then reduce heat and simmer for 5-7 minutes, until the liquid is reduced. Remove from heat.

4. While the beef mixture is simmering, heat cauliflower rice in a large non-stick skillet over medium heat for 3–4 minutes, stirring occasionally until heated through. Add the cilantro and lime juice and mix together. Keep warm until ready to serve.

5. Divide the cauliflower rice evenly among four bowls. Top each bowl evenly with roasted potatoes, beef-mushroom-pepper mixture, two tomatoes, and 1/4 of a sliced avocado. 

Nutrition facts

4 Servings

• Serving Size
  1 bowl (about 2 1/2 cups)

• Amount per serving230 Calories                                                                                        %  Daily value*

• Total Fat 12g15%
  • Saturated Fat 2g10%
  • Trans Fats 0g
• Cholesterol 30mg10%
• Sodium 280mg12%
• Total Carbohydrate 31g11%
  • Dietary Fiber 7g25%
  • Total Sugars 7g
  • Added Sugars 0g0%
• Protein 19g
• Potassium 1090mg23%

https://diabetesfoodhub.org/recipes/beef-and-mushroom-taco-bowl